The bladder care handbook

At Jude, we believe the conversation around bladder and pelvic health is well overdue, but stigma and myths surrounding it mean many of us don’t know where to start.

We don’t believe poor bladder health has to be a “normal” part of ageing, nor a byproduct of childbirth you should just put up with. We’re here to root for you and your right to lead the life you want to live, so we created the Bladder Care Handbook — our guide to life’s trickly moments

With the help of leading urology specialists, pelvis health experts and over 500 women in our community we put together a comprehensive, accessible guide packed with everything you need to know about bladder health.

The Bladder Care Handbook is designed to provide you with actionable, clinically proven ways to improve your bladder health. In our guide you’ll find all sorts of crucial information:

• What foods to include in your diet

• Proper peeing etiquette (yes, there’s a right and wrong way to pee!)

• Practical tips on tackling leaks

• Instructions on how to retrain your bladder

• A review of treatments available for bladder leaks

• Bladder leaks and intimacy

A sneak peek of what you’ll find in the Bladder Care Handbook…

Getting to know your bladder

How much do you know about bladders, really? If you’re like most of us, the answer is “probably not much.” In this chapter, Jude introduces you to the bladder and gives you a 101 on the body’s underdog.

A timeline of toilet troubles

It’s a common misconception that bladder problems only arise when you get older, but bladder health truly starts from when you’re a baby and evolves throughout your life. In this chapter, we walk you through bladder care through the years and show you that, no, it’s not just “an inevitable part of ageing”.

Tips and tricks to address all kinds of bladder problems

What’s an overactive bladder? How do you “retrain” your bladder? What are my treatment options? Our doctors walk you through some practical advice on taking charge of your bladder health, from holistic solutions to the medical treatments at your disposal.

Bladder care everywhere

Beneficial bladder hacks you can seamlessly incorporate into your daily routine, wherever you are — whether that’s the office, kitchen, bathroom or bedroom (wink wink).

Meet our specialists

Dr Masarat Jilani

Dr Masarat is Jude’s resident Genito-urinary doctor. She’s a GP registrar who has worked in general surgery, genito-urinary medicine, acute medicine and digital healthcare. She still works in the NHS, but you’ll also find her active in the Jude community, ready to share evidence-based tips. Dr Masarat also enjoys creating videos and self-care-based content for Instagram and Tiktok (@selfcaredoctor). And don’t forget, you can find her myth-busting posts in the Jude community as well.

Dr Shahzadi Harper

As a dynamic doctor who trained as a GP with a special interest in optimising women’s health, Dr Shahzadi has expertise in perimenopause, menopause and healthy ageing. She gives educational lectures to other GPs on menopause, mood and sex, and she’s a medical advisor on best practices for women going through menopause in the workplace. She’s also the author of The Perimenopause Solution: Take Control of Your Hormones before They Take Control of You. An active Instagrammer, you can follow her on @drshahzadiharper.

Professor Leena Pradhan-Nabzdyk

Assistant Professor of Surgery at Harvard Medical school, Professor Leena has extensive experience in diabetes, cardiovascular health and allied areas. She’s also an expert in functional foods and is currently the CEO of Canomiks, exploring the genomics of functional foods and working towards making “food as medicine” a reality. She offers a valuable evidence base and insights into all things supplement related.

Charlotte Wise

Charlotte Wise is a personal trainer, Pilates teacher and yoga instructor with a B.Sc. in sports science. Her love of studying the body and its many nuances has shaped her 25-year career. During 20 years of working with clients she has witnessed radical improvements in pelvic floor function, thanks to Pilates. Charlotte teaches trusted exercises that address the causes of the issues around pelvic floor dysfunction, rather than treating the symptoms. She’s passionate about educating and empowering women to optimise their health and wellbeing. Follow her on @charlottewisewellbeing.

Download your free copy of the Bladder Care Handbook!